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OUR BLOG

Big Country

By brett kokoruda | In WOD | on August 18, 2018

Part A:

Skill Sesh

Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb/PegboardTechnique Work –ADV athletes work on Legless Climbs or Speed. Try to get a minimum of 4 ascents
Station 2 – Freestanding Handstand Hold Work-ADV athletes work on HS Walk
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Kipping Technique work. basic kipping, kipping pull-up, butterfly pull-ups. Focus on fundamentals of the level you are already at.

*if you can’t work on one of these skills due to injury or mobility, tell the coach and they will give you an alternate skill to work on during that interval

Part B:

3 rounds

750/650 Row

30 Abmat Situps

20 Goblet Reverse Lunge(53/35)

15 Toes to Bar*

10 HSPU

*ADV: 5 Rope Climbs/3 Pegboard Ascents(athlete’s choice)

Part C:

5-7 minutes of lax ball upper body soft tissue work

 

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